Attendance Should we use this as a test?
How to grade attendance Scoring: Grade attendance 1-10 as follows 1 attendance at 10% of sessions 2 attendance at 11-20% of sessions 3 attendance at 21-30%... 10 attendance at 91-100% of sessions
Coopers Running Test Conforms to the Philosophy that testing should be: Robust Repeatable Transportable Easy..very little equipment needed to conduct this test
What do the test results look like? Normative data for the Cooper Test Age Excellent Above Average Below Poor Average Average Male 13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <210 Females 13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <150 Males 15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <220 Females 15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <160 Males 17-20 >3000m 2700-3000m 2500-2699m 2300-2499m <230 Females 17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <170 Male 20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m Females 20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m Males 30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m Females 30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m Males 40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m Females 40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m Males >50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m Females >50 >2200m 1700-2200m 1400-1699m 100-1399m <1100m
Score the Coopers results like this: Excellent +2 Above Average +1 Average 0 Below Average -1 Poor -2
Sit and Reach What does it look like? Use the level of the feet as zero You can use a step instead of a box
Score the sit and Reach test as + or cm from the level of the feet
Trunk Testing: Prone Extension
Trunk Testing: Lateral Trunk
Trunk Testing: Double Leg Hold
Score the trunk tests as number of seconds that the position is help properly Below 90 seconds 0 91-120 seconds 1 121-179 seconds 2 180 seconds 3
Water Based Skills Tests Hand Circles How many in 30 seconds (change direction after 15 seconds) Slapping the Blades Alternately Count how many in 30 seconds Slapping the blades together Count how many in 30 seconds Balancing the boat, both spoons up 10 attempts allowed, longest time recorded Rigger Dips front of slide Count how many in 30 seconds Rigger Dips standing up Count how many in 30 seconds (nil return allowed) Turning the boat 360 degrees Time how long in seconds Minimum strokes over 500m Number Standing start and 100m Time how long in seconds
How Do I Score the Skills Tests? Start with the numbers and times that you recorded Add up the number of hand circles, slaps, rigger dips To this total add in the balancing time measured in seconds To this new total deduct the number of strokes to row 500m Finally deduct the time in seconds to row 100m from a start, and the time to turn the boat (also in seconds)
Ranking your Rowers for their Skills Hand Circles Alt Slaps Slaps Together Balance Rig Dips St Rig Dips Sum AB 33 14 27 8 14 1 97 CD 31 9 12 0 20 0 72 EF 22 7 18 6 5 0 58 GH 19 20 25 21 20 4 109 IJ 19 26 24 14 28 8 119
And then. St Rig Dips Sum Turns Strokes Starts Sum Ranking 1 97-69 -23-70 -65 1 0 72-75 -26-75 -104 4 0 58-75 -26-73 -116 5 4 109-80 -27-69 -67 2 8 119-88 -30-72 -71 3
Strength testing With Weights
Strength testing with Weights
Strength testing using press Ups Only count those press ups where good technique is maintained
Ergometer Tests Log your rowers results, time in minutes and seconds for each distance To get a fuller picture Include average 500m time Power output Intermediate times Results worldwide on www.concept2.co.uk
And finally. Speed testing on the water Pick a course which is easy to identify (start and finish) Use a helper to time Repeat regularly using the same course and boat Record time in minutes and seconds
So What Do I Do With All These Log them Results? Repeat them regularly (each test once every 6 weeks?) Share them (with athletes, coaches and FISA) Use them to motivate and advise athletes Use them to compare and select athletes Weight them, if some tests are more important than the others.
So What s all this about weighting? Later in the preparation phase some of the tests may be more significant than others At this stage tests can be discarded (weighted at Zero) or given less significance than others (weighted less than 1 but more than zero) Here is an example
NAME Att Co op Rea ch Cor e Skills Str 250m 2000 m 5000m water sum of ranki ngs Adam Brown 8 3 2 1-3 5 1 3-53 4 20 5 49sec 3 07:40 2 27:40:00 3 07:59 2 31 Charles Davis 7 4 1 3 4 2 2 1-20 2 21 4 45sec 1 07:38 1 26:59:00 1 07:49 1 20 Edward Fuller 3 5 2 1 8 1 2 1-63 5 40 1 46sec 2 07:59 5 28:43:00 5 09:00 5 31 Gary Harris 9 1-1 5-1 3 1 3 10 1 34 2 52sec 5 07:40 2 27:59:00 4 08:05 3 29 Ian Jones 9 1 1 3-2 4 0 5-40 3 30 3 51sec 4 07:41 4 27:30:00 2 08:10 4 33 suggested weighting (late prep season) 0 0 5% 5% 20% 5% 5% 20% 20% 20%
What do the Tests tell us about Rowers? AB Regular attender, can row but not well, inflexible, weak trunk CD Rows quite well, reasonably fit and flexible, strong trunk EF Not yet committed to the programme. Flexible, strong, fit but rowing technique breaks down GH Keen but not fit and not flexible. Trunk needs strengthening. Good boat skills. IJ Keen Quite fit Weak trunk and inflexible. Poor technique